5 tips from Arnold Schwarzenegger

What is a typical American success story, knows Arnold Schwarzenegger,
who came to the United States at the age of 21 years. Then he was very
young teenager, he was practically no money, but his ability to speak in
English is poor.

However, this guy from Austria possessed such qualities as self-confidence,
ambition and hard work. As a result of his exhausting workouts, endless
work over a seven times, Arnold became the winner of the popular contest
"Mr. Olympia". Schwarzenegger later became one of the most beloved actors
of guys from all over the world. He was able to achieve great success,
to earn hundreds of millions of dollars, and everything else has to become
governor of California.

At that time, when Arnold was engaged in bodybuilding, increasing their
muscles through training, people knew little about what technique is best
used in the classroom. That is why many of the techniques of the old school
of bodybuilding, most often been associated with the success of a famous
athlete.
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In today's world situation has changed dramatically. Today, thanks to
numerous studies, we already know what tactics should be used in training
and why it should be done. There was a whole science of bodybuilding, which
helps us to understand all this.

This article aims to help you understand exactly what was the key to success
for Arnold's bodybuilding. Here we look at a few tips from the most famous
actor, the ex-governor, a businessman and a successful man Arnold Schwarzenegger.

1.Pamping

Arnold often for their practice using this technique as Pumping. This
method is a performance of physical exercise, after which the muscles as
though broken. In humans, there is a feeling that his muscles immediately
become huge, pumping blood.

Such a state can be achieved best when the number of sets with a large
number of repetitions, which may reach even 40-50.

The process is as follows: human vein compressed contracting muscles.
Veins The challenge is to take blood from the working muscles. When this
does not stop the artery supplying blood muscles, thus increasing the amount
of intramuscular blood plasma. It is these plasma and penetrate the space
between the capillaries in muscle cells and blood vessels (an intermediate
region).

Fluid accumulates in the intermediate region, resulting in a difference
between the pressure in the intercellular space and the pressure inside
the cell. Because of this difference in the plasma seeps back into the
muscles. One result of this process - the blood collects in muscles, due
to which they swell. It's very simple and proven science.

To a certain motion picture «Pumping Iron» Arnold Schwarzenegger
spoke about Pumping approximately as follows: the feeling when there Pumping
- it's a feeling, from which you get a real buzz. For example, in the gym
you shake your muscles. During exercise muscles become so solid that there
are thoughts that the skin would break. It's the coolest feeling imaginable.

Most people believe that Pumping refers to a temporary state of man, it's
just his feeling. But we should recognize that this view is not entirely
true. Research was conducted, which showed that protein synthesis is stimulated
cell hydrated, which, moreover, also inhibits the process of decomposition
of proteins.

From this, it can be concluded that muscle hypertrophy is largely dependent
on the balance of protein. Thus, it is possible to synthesize muscle protein
more than split it, and your muscles will grow.

How is it that explain the hypertrophy caused by swelling? There is also
a trivial all - when the amount of liquid increases in muscle tissue, this
results in stretching the membrane. Muscles are trying, as it were, to
defend against such attacks on their integrity. As a result, the muscle
structure is strengthened and enhanced.

Unfortunately, even today's technology is not yet able to determine whether
Pumping indeed leads to the anabolic effect. However, there are some reasons
to say so. And in the end, Arnold Schwarzenegger believed it, and now we
see the result.

Often Pumping condition can be achieved by performing exercises with a
short amplitude and a slightly increased rate. The conclusion is that if
you have a desire to build muscle, do not be afraid to take advantage of
training this technique as Pumping.

2.Concentration of attention to their muscles

Arnold Schwarzenegger is of the view that resistance training is not trivial
lifting weight from one point to another. According to a famous athlete,
weights are designed to achieve the ultimate goal. The most important thing
during training - is how your muscles are reduced.

Strange as it may sound, but Arnold believed that between the brain and
the muscles there is a close relationship, which is developing, it is possible
for a short time to pump up his muscles. During a workout should always
think about your muscles, the process of their work. Thus, the condition
of the muscles will be improved each time, this theory was confirmed by
numerous studies.

an experience in which a few people participated was held. The group wishes
to perform two approaches exercises. Then they were given a rest, and then
they had to re-start the exercises. Only this time they were given clear
instructions on what to pay particular attention to what and how to do.

According to the results of electromyography, it became clear that human
muscles were significantly increased during the second training session,
when the connection has been involved "brain-muscle". In simple terms,
the muscles grow much faster when you concentrate your attention on the
work over them.

For best results, do not think more about where to feel maximum muscle
strain, but about where you should feel this tension.

For example, you make the vertical thrust block to the chest. In this
case it is necessary to focus on lowering the weight down, including the
work of only the upper back muscles. Think of your muscles to the point
until you reach the lowest point of the movement. At the end, you can squeeze
the shoulder blades together and you feel like there is a reduction in
side muscles.

When you release the weight, latissimus should maximize the strength to
resist the weight of gravity. To conclude the exercise, you should be feeling
the full stretch of the broadest muscle. If this happens, immediately proceed
to the new repetition exercises. You concentrate your thoughts again, thus
increasing the muscle stimulation.

It should be noted that the studies were carried out on several muscle
groups. The experimental results have shown one thing to focus on a certain
muscle group directly affects their growth.
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Of course, not always easy to think of mice, back, shoulders, etc. It
is easier to focus on the muscles of the legs and arms. However, do not
give up, continue to train hard and success will come with time.

3. Visualize in your mind muscles work

During training Schwarzenegger has often used this technique as visualization.
In his mind, Arnold imagine what should be his muscles eventually. Also,
he mentally imagined how it should look like muscles at the end of a regular
workout.

Popular American actor once told about the technology arm muscles pumping.
He said that during each workout imagined his biceps are powerful, enormous.
In his mind, he lifted a huge weight, representing a superman.

A little later, the visualization technique was approved in terms of the
science of bodybuilding. It has been proven that visualization is able
to improve the motor skills of a person when he is not even doing any exercise.

To explain this phenomenon is difficult and it is certainly no one can
do. However, there are some theories that explain the positive effects
of the use of visualization techniques. It is said that during the occurrence
of a mental image of the human head, it immediately activated movement
path in the same degree as that in a normal motion physical method.

In addition, experiments have shown that imaging, as well as practical
exercises lead to the same neurological changes. Although scientists could
not find consensus, as there is the assumption that these changes are taking
place in different parts of the brain in this matter.

Today it is proved that the rendering has a positive effect on exercise
with weights. One of the most recent research is literally struck by the
whole world. According to its results, the athletes were able to increase
the ability to achieve maximum muscle contraction only by the fact that
during the holidays to visualize in your mind how they do this or that
exercise.

Furthermore, study participants were able to significantly increase the
number of repetitions after using visualization techniques. This leads
to one conclusion: mental visualization of the most workout process can
significantly improve the ability of the athlete.

The positive effect of visualization in building muscle is often due to
improved neuromuscular communication. Perhaps this is the case, although
there is another reason for such exposure - it is motivation, which is
enhanced by the visualization process. Further motivation helps to achieve
better results.

From all the above it should be remembered - you need to create a mental
image of how you're pumping a their muscles. Really imagine how your muscles
grow and become enormous during training. The result was not long in coming.

4.Poziruyte much as you can

In almost all movies about Schwarzenegger, you can see a young Arnold,
posing in front of a mirror. He has not only poses after the training,
but also during exercise between sets.

He posed in front of a mirror, posing with other athletes took poses for
a film, etc. For example, in the movie «Pumping Iron» American
actor posed with Franco in the shower, in Venice, he posed with famous
athletes from the gym Gold's Gym. And it was not just a desire to Arnold
show everyone what he inflated guy. Schwarzenegger did it deliberately,
thinking that this makes it harder and muscles strong.

Of course, Arnold took part in various competitions, and it was important
to improve their skills presentations. Indeed many bodybuilders in competition
win simply because it is better to demonstrate the beauty of their muscles
than other athletes.

However, Arnold was convinced that pose also promotes the growth and strengthening
his muscles. In his view, pose favored achieving its best results. Apparently,
even then Schwarzenegger knew that it has scientific evidence.

Dr. Mel Siff, published his unique work "Supertrenirovka" concluded that
the pose is really a great benefit. According to him, posing - it's the
same training, but without load.

To date, this issue is still under study, but there is already some evidence
that pose a positive effect on muscle growth.

There is a version that the adoption of posture improves neuromuscular
control, thereby developing communication, which we have already mentioned
in this article - communication "brain-muscle". Regular exercise contribute
to the fact that a person learns to minimize their muscles. And this, in
turn, helps to generate enormous power in the process of working approaches.

Everything else, pose helps to concentrate on certain muscles during subsequent
exercise. So never be afraid and do not hesitate to pose. This is not a
simple bragging guys who want to show off in front of girls or other teens.
Posing - the lot of strong people striving to achieve this goal.

Posing as much time as you can. Let it be a few minutes or a few times
a day, but do it without fail.

5. Develop muscle mass

In the opinion of Arnold Schwarzenegger, bodybuilders and workout paurlifterov
have largely different from each other. He believed that bodybuilders should
have and use in their arsenal various training techniques. They may vary
depending on the individual qualities of the person, depending on the complexity
of exercise, etc. Arnold is also of the opinion that the ideal physique
can be achieved by strength training. Of course, there are many other techniques
and methods, but weight training is rightly considered to be one of the
most important in order to achieve this goal. Schwarzenegger said that
the basis of bodybuilding is muscle mass development that is achieved by
lifting the maximum weight.

How can this statement used to practice himself, Arnold? Much time is
devoted athlete long training sessions. During training, he gradually moved
from the average number of iterations for more, using a light enough weight
for him. Such training he performed four times a week.

The remaining two days he devoted to exercise power. During such training,
Arnold swung a certain group of muscles, as if checking her endurance.
For example, checking his quadriceps endurance athlete doing squats, checking
the strength of the pectoral muscles, he was doing bench presses. With
this tactic, Arnold Schwarzenegger was able to achieve excellent results
and set many personal records.

So, for many people it remains unknown the fact that in 1964 and 1965,
Arnold won two competitions in weightlifting. And this is the athlete,
the bodybuilder who is not specialized in weightlifting. Just great results:
the best in the bench press standing barbell - 120 kg in the snatch - 110
kg, bench press - 200 kg, it becomes - 308 kg, etc. Therefore the results
can only wonder and admire..

According to some studies, training with small and medium reps more effective
than a high number of repetitions. The average number of repetitions is
about 8-12 times. At the same time, other studies show that training with
high reps with light weight is equally useful as a class with a heavy weight.
Although it is more about the people who have just started to play sports.

In any case, light weight can not be ignored. Moreover, for best results
it is recommended to combine light weight with a heavy. You should also
vary the number of reps per set - from low to medium, medium to high.

Result

Sure, Arnold Schwarzenegger has achieved great success in his life. And
in the world there are not too many people who will be able to repeat the
success of a teenager from Austria. Although in reality, nothing is impossible.
There is even a saying that success is seeking someone who is the most
successful way to achieve the best results.

As mentioned above, Arnold in his youth a lot of things could prove a
scientific point of view. However, he continued to do the exercises, feeling
that this contributes to the growth and strengthening his muscles. If any
reception or equipment worked, Arnold included them in its arsenal. Thus,
an athlete used a method of trial and error, learning from both our own
and others' mistakes. All the technology he used in practice, learning
from their own experience that helps him as quickly as possible to increase
their muscles.

Therefore, this success can make you. Do not be afraid to experiment,
do not be afraid to try new techniques. Remember the first reception of
Arnold Schwarzenegger - Pumping. Perform the exercise to the end, until
you feel that your muscles as if torn. Concentrate your attention on the
muscles, mentally visualize their work, as they grow and expand. Remember
to pose in front of a mirror, in front of friends, during training, after
them, all the time, only when possible. And finally, develop muscle mass.

Listen to the above mentioned tips and you will be able to achieve great
success in your training.